Enjoy some of your evenings with this rhythmic take on Moon Salutations by Shiva Rea (shared on Yoga Journal’s web site).
Use your ability to direct your mind as you spend a little time preparing for a good night’s rest.
Yoga Pose of the Day: Moon Salutation
Yogic Concept of the Day: Which concept of directing the mind from the week do I choose to work with for the weekend?
This week we are really talking about how to get/build energy from what we are doing. It is no secret that if you know how what you are doing for yourself is beneficial, you will want to do more of that. So I figured that since there is more research coming out that is relevant to our practice, I could share it.
Dark Chocolate!
A University of Melbournes Study, published in the British Medical Journal on May 31 (BMJ 2012; 344:e3657) Showed that dark chocolate had the following health benefits:
-Anti-hypertensive
- Anti-inflammatory
-Anti-thrombic
-May decrease LDL Cholesterol
-Increases HDL Cholesterol
The study suggested that daily intake of dark chocolate was recommended. Other sources I have read suggested small amounts of dark chocolate that is at least 70% dark chocolate (check for lower sugar) are better. However, this study made no distinction.
Yoga Helps with Metabolic Syndrome
A group of studies published in India support the claim that yoga works with multiple areas of the body to help regarding metabolic syndrome. Many would think that Bikram or Hot Yoga would be the most supportive, but it appears that restorative yoga is what is the most helpful.
http://www.yogajournal.com/health/2527
Medicare now Covers Yoga Program to Reduce Heart Disease
The Integral Yoga-based practice that we do at Coldwater Haven is related to the Dean Ornish program covered by Medicare. What medicare covers is a hospital-based system which includes diet (plant-based, meatless diet), regular yoga practice, and regular meditation.
http://www.cnn.com/2012/02/25/health/medicare-covers-yoga-heart-disease/index.html
With all of these benefits, it seems keeping to a yoga practice and eating a little chocolate is a great way to increase the sense of energy and ease felt in the body.
Yoga Pose of the Day: Legs up the Wall
Yogic Concept of the Day: I can have a little chocolate.
Photo by: Tom Curtis
We are fully beginning spring now. In May, it is a great time to think about what you hope to bring to pass over the course of the summer, and plant seeds for that now. You could learn to draw, learn to cook, or spend more time with the people you love. Whatever you hope to do could happen by fall.
1. Take some time today, after your yoga and meditation practice, to think about what you want more of in your life, and how you might “plant the seeds” of that change this week.
2. Make a list of steps to take, and know it has begun. If you only do one thing a day toward your goal, by the time fall comes around you will have been doing this everyday for 120 days or more. You can get a lot done… but a quick sudden change is not usually how big changes happen. It is in the little things we do every day.
3. Go ahead and take your first step toward your goal today. It should be small, and not take a lot of time. If you hope to build an hour long yoga practice, for example, start with one or two poses a day, and do that for a few days before adding one more. You will be amazed what happens by the fall.
In yoga, we don’t tend to push for sweeping changes, but small steps gathered over time. Be kind to yourself while you begin this process, and don’t take missed days or other small set-backs as indicators you failed.
Yoga Pose of the Day: Bound Angle Pose (Cobbler’s Pose) – Baddha Konasana
Yogic Concept of the Day: What “seeds” to I want to plant this spring?
P.S. Don’t forget that Meditation in the Park starts today at noon, if you live in Coldwater, MI! Hope to see you there!
Tapas, some use it as a name for special Spanish food that is shared communally. In yoga, tapas refers to heat, literally. It has been described as referring to practicing the austerities of yoga, asceticism, and diligent practice. These can certainly be correct translations. Additionally, something can be gleaned from the meaning of tapas as the actual building of heat, in the body, the mind, and the spirit. To think of tapas this way can create a vivid picture. Suggesting focus, determined attitude, and some patience (like building a fire with wood) this is a process we determine to complete. Tending a fire is an art. If you are imagining your whole yoga practice as the setting up and maintenance of camp, the effort in practice of the asanas and the focus you bring to yoga would be the building and the tending of the fire – tapas.
T.K.V. Desikachar, in the Heart of Yoga explains it this way:
Tapas does not mean penance or castigation, but is something we do in order to keep us physically or mentally healthy. It is a process of inner cleansing.
(Heart of Yoga) (quote used from Alan Little)
Since tapas is one of the niyamas, it is actually a practice to help us work well with others and to be able to harmonize our own purpose with those of others. It builds on the concept of contentment. As we become accepting of what is happening in the world around us and find our own purpose in that reality, we become aware of our own contributions. Tapas builds the energy we can bring to the care and sharing with others in our lives. Effectively, tapas is the energy we build to carry our own purpose out into the world. If you have examples of other activities that have helped you to increase your energy and ability to accomplish seemingly unrelated tasks, this can be an example. It would be great if you wanted to share your stories about this in the comments. I am so curious about how you have already seen this principle active in your life.
Today, and perhaps each day for the rest of this week, I invite you to take a moment to meditate on the concept of bringing heat into the practice. Use the light of attention, the heat of physical activity/effort, and the fuel of your uncertainty, misgivings, or other negative notion. The practice of yoga with the concept of tapas in mind can help you to raise the heat in the body and cleanse the mind of disturbing thoughts. As you build up your work to the point of physically feeling heat in the body, know that this is generating energy toward your intentions in a very real, physical way. What we practice, and how we practice, becomes our own normal expression in the days that follow.
Om Shanti (Peace to you)
Yoga Pose of the Day: Sun Salutations (See if you can do 10 or 15, if it is appropriate for you. If it is not, perhaps light a candle while you do your yoga asana practice today.)
Yogic Concept of the Day: I can use my body to build heat and intention toward my goals, efforts.
by Evgeni Dinev
Take up one idea.
Make that one idea your life – think of it, dream of it, live on that idea.
Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone.
This is the way to success.
- Swami Vivekananda
Yoga Pose of the Day: Simple Seated meditation (5+ minutes)
Yogic Concept of the Day: I can do something physical, and the mind will follow. I don’t have to want to for it to happen.
by Arvind Balaraman
This week we looked at cultivating a space, friendships, energy, and a plan for your practice. These are critical to your success in remaining in practice. Returning again and again is how you grow the practice. Assuming you know that actually showing up to practice is a given, what else do you need to get, bring or cultivate to feel you can practice on your own?
A Clear Mind?
Is that what you need to already have to approach the mat?
What does that mean to you?
Does it mean being free from stress, worry, planning, endless lists, home and work obligations, fears, other random concerns that fill the mind?
Do you need to already have this?
No.
Being willing to allow these thoughts and concerns to fade into the background for a moment is enough. Just be willing. The mind likes to hold onto concerns, as a way of taking care of you. It has done it’s job. Trust that the ideas will still “be there” when you are done. You will not forger anything. You don’t have to hold onto worries. Also, you don’t have to let all worries go before you can practice asana (poses) or before you can meditate. All you need is a willingness to let them hang out somewhere besides in the main arena. Let them take a seat over on the side.
And breathe.
Let your mind return to active attention, directing the mind as you wish. You are not at the mercy of the world around you. Your mind is a tool in your toolbox. For just the next few moments, you can focus on what you feel in your body, in your breath, and let that be enough.
And then you can begin.
Yoga Pose of the Day: Tadasansa (stand up straight) with hands in anjali mudra (hands together at the heart) This gesture used as a sign of respect and greeting can be directed inward toward your self. You can offer yourself this sign of respect for all your effort and all the effort you are about to apply.
Yogic Concept of the Day: I cultivate space, friendships, energy for practice, a plan, and the mind to let go and return to my own intention.
So this whole week has been about how discipline isn’t all the pain and suffering we have worked it up in our heads to be.
That said – there are two steps.
1. Plan it.
2. Do it.
After that, you are done.
So what are you planning to do? Be careful to only work on one new habit or discipline at once. Once that has become established, you can add one more, but trying to do multiple things at once is un-yogic, and not likely to succeed. Just pick one. If you can’t, remember that you are choosing forever… just for the next two weeks to a month, until your practice is established. Then pick one.
Then, rather than rewarding yourself with bad habits, overeating, or otherwise letting things slide… let it just be normal. Just let the new habit be less of a focus, less of a chore, less of a thought. It is just what gets done. Then you can have fun with it.
Try it on for size: “I eat 90% vegetables and fruits.” or “I do yoga every morning and meditate each day.” “I make the bed every day.”
These should carry equal weight with you.
Pose of the Day: Warrior II – Virabhadrasana II
Yogic Concept of the Day: Plan it. Do it. Don’t make a big deal of it.
Photo Credit: Julia Cherkinski
So – the thing I think people really need right now is a weekend. If you really want to make sure you are ready for the holiday season, remember that this weekend is the last one that is definitely yours, and not as likely to be taken up with special shopping trips, gift-making parties, or other seasonal preparations. Even the moments that are not specifically spoken for are likely to be filled with stress thinking about all that has to be done.
Or is it?
I mean, do you really want this year to be different? Think a second. How do you want it to be different? Maybe you still want to do all the things you normally do, but you want less stress. Perhaps you want to continue giving, but spend within your budget more, or send more cards than last year, both of these options actually require more work and time than last year.
Relax a minute.
Breathe.
All of this is only thinking. It is just a thought. You are not actually doing the shopping, planning anything, or in the rush yet, remember?
This year, I think one of the best things you can do is plan specific time for yourself, to relax and come back to this calm mind that is clear about what is real right now, and not rushing ahead. Give yourself mental space through a practice of meditation. Even 5 minutes in the middle of the day can make such a huge difference. If you work on it from now until the end of November, by the time December starts, you will already be used to it, and maybe even enjoy it a little. 
How to meditate:
1. Find a place to sit where there are limited noises and distractions. Turn of the sound on phones and other devices. Don’t worry, you will get the messages in a few minutes. This time is for your mental health. Everyone benefits from your taking this time.
2. Sit down. You can sit on the floor, on a pillow or cushion, or in a chair if you experience difficulty or pain sitting on the floor or moving between floor and standing. Just sit.
3. Set an egg timer or use an app (I like the Zen Meditation Timer). Set it for 5 minutes (If you are experienced, add 5 minutes to your normal time to help deepen your practice during this season).
3. Close the eyes.
4. Breathe. You may count, or mentally think “in” when you breathe in and “out when you breathe out. You can also use any tradition you have been taught before. Christians, Buddhists, Jews, and Muslims and all religious groups have strong traditions for prayer and meditation. I would encourage you to use this time to move into your own personal tradition with this time. If you need resources, send me a note.
5. Remain there. This is the most basic part. Observe what your mind does. Does it try to convince you you can’t? Don’t fall for it. Does the mind start thinking up more things to do? Don’t let yourself get fooled. You will be just as capable of thinking of things to do later. This is your time. Offer it to yourself as a thank you for all the work you have done this year. Offer it as a prayer for a more calm season. Offer it as a prayer for peace.
6. When the timer sounds, say a quick thank you to yourself for taking this time on behalf of all the people you will meet later today. You have made a big step towards your own inner peace, regardless of how it went. Then slowly get up and return to your day.
7. Agree to do it tomorrow and schedule it.
I hope you will begin this practice this weekend for the kindness it provides in the world and the calm I know it will bring you. If you have any 
trouble, drop me a note. I will be happy to offer any pointers I can along the way. Your doing this practice is actually a service to others as much as it is a service to yourself. Enjoy making this practice special in any way that feels right to you.
Have a wonderful and peace-filled weekend!
Here is a 9 minute video pep-talk to help you get started today in de-stressing your life. There is nothing major to it… but it is yoga. You can do it today, build a habit of it before the holidays, and have a great finish on this year. You already have all the tools you need. Check it out!
See you tomorrow!
We have spent all week looking at the various ways to create a special home spa for yourself and a few friends. But now I want to tell you about how to bring that into your daily life in a very real way.
Quick 6 minute video:
http://www.youtube.com/user/coldwaterhaven?feature=mhee
Here are the keys:
